Warm Up/ Dynamic Stretches- Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 1 min
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x 5 each
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Kang squat – https://youtu.be/UFJabWJZnzg x 5
Set 1 – FOUR Times
Banded Hip Thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 12
Week 5, we are adding reps but maintain last week’s weight. Maintain or increase weight. RPE ~9 so rest as needed. BB or DB based on your accessibility.
Circuit 2 – X Times
BB Bulgarian Squats (front rack) – https://www.youtube.com/watch?v=2R5Fjg-GWuc x 8 each
OR Bulgarian squats – https://www.youtube.com/watch?v=74BJLlBjamE
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs x :30
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 20 each
Week 6, reps decrease on squats so weight can increase. Four sets on squats only.
Superset 3 – X Times
Curtsy Step Down – https://www.youtube.com/watch?v=Jtoq9TCPGo0 x 8 each
Crunches (knee to opp elbow) – https://www.youtube.com/watch?v=xaK4a5u7mDI x 12 each
Week 6, reps decrease on lunges so weight can increase. Four sets on lunges only.
Superset 4 – Three Times
Seated Hip Abductions – https://www.youtube.com/watch?v=nRpq5k9wb_4 x 15-20
Reverse Crunches – https://www.youtube.com/watch?v=Vde9d7HRsf0 x 10-12
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Single Leg Seated Forward Fold – https://www.youtube.com/watch?v=lWylYwvTZ3g x :60 ea